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Training Log Archive: D-MAN

In the 7 days ending Aug 27, 2011:

activity

time

miles

Speed Skating Training

3:21:00

Strength

2:05:00

Cycling

2:02:34

16.6

26.72

Running

1:13:56

9.41

(7:51)

15.15

(4:53)

Flexibility

1:00:00

Inlining

35:14

9.65

(3:39)

15.53

(2:16)

Regeneration

20:00

Orienteering

15:25

1.55

(9:55)

2.5

(6:10)

Total

10:53:09

37.22

59.9

[1-5]

9:33:09

3:46

0:00

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Saturday Aug 27, 2011 #

Inlining 35:14 [3] 15.53 km (2:16 / km)
shoes: Bont Apache 3 point 110mm whee

PM Inline along the Bow River Pathway. East along the pathway, across the Bow River at 9st SW, west along the pathway, back across the Bow River at Edworth Park and back home. Would have done the Zoo route but there is construction just past 9st SW. Nice afternoon 27C with a SE wind at 13 km/h.

Friday Aug 26, 2011 #

Note

Will try and update all my training and racing I did in France this weekend!

Cycling 16:21 [2] 5.74 km (2:51 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:30:00 [1]

AM Short track ice.

Cycling 16:15 [2] 5.74 km (2:50 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running 38:26 [3] 8.7 km (4:25 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run from the Oval to Bow Cycle and back with my speedskating group. Easy at the start and picked it up gradually. Felt really warm but only 2oC with a SE 19km/h/SE 11km/h wind.

Flexibility 1:00:00 [0]

PM Stretch after the run.

Thursday Aug 25, 2011 #

Cycling 17:11 [2] 5.74 km (3:00 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 7:21 [2] 1.35 km (5:27 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [3]

AM Short track ice.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Cycling 17:18 [2]
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Strength 1:10:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights/Core.

Regeneration 10:00 [0]

PM Ice bath with Scott at the U of C Sports Medicine Ceter.

Wednesday Aug 24, 2011 #

Cycling 16:38 [2] 5.74 km (2:54 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 7:19 [2] 1.35 km (5:25 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Cycling 1:30 [3]
shoes: Nike Air Pegasus 25 2010

AM Warm up bike.

Speed Skating Training 12:00 [3]

AM Short track ice.

Cycling 40 [4]
shoes: Nike Air Pegasus 25 2010

AM High intensity bike interval before imitations.

Speed Skating Training 14:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Imitations. 2(1'-2'-1'-2'-1') r1' R4'. Skate jumps for the 1' and dry skate for the 2'.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Regeneration 10:00 [0]

AM Ice bath with Scott at the U of C Sports Medicine Center.

Running warm up/down 10:00 [2] 1.85 km (5:24 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run.

Orienteering 15:25 [5] 2.5 km (6:10 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at Pearce Estate Park. Good race, no mistakes besides some sub optimal route choices. Was slow going to #3 once I got near the control because I was a little confused- lost 15s and #12 was in the wrong spot slightly so I lost a bit of time there maybe 15s. Nice and warm 29C, didn't feel that warm since I should be use to it from France.

Running warm up/down 5:50 [1] 1.0 km (5:50 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm down jog.

Tuesday Aug 23, 2011 #

Cycling 11:41 [2] 3.76 km (3:06 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval from Jacob's house.

Strength 55:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights/Core.

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